The Planted Runner

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner.

In this episode, we feature Jeremy, my audio editor:

🏃🏽‍♀️52 years old

🏃🏿wants to start running again and build to 5ks after years off

🏃🏼‍♀️ADHD affects his training

Learn how I create a custom training plan for Jeremy.

Follow along with the questions I ask each runner:

1.  What is your goal?

2.  How long have you been running regularly?

3.  Do you have any current or recurring...

Every marathoner will need to execute just the right wind down of training to show up on race day at peak form.  If you don’t do enough, you risk feeling flat.  But even worse is doing too much in taper and showing up overcooked.

How can you be sure your taper finds just the right balance?

Let's find out.

Today, we're busting the taper myths that can undo months of otherwise great training.. You'll learn:

The taper myth that leads runners to either overdo it or undertrain right before the race...

The best masters runners today aren't slowing down. They're getting faster.

I'm not here to tell you the world's fastest 70-year-old is going to beat the world's fastest 30-year-old. But today's masters runners are fitter and faster than ever before.

So how is that possible? Have elite older runners found the running fountain of youth?

Let's find out.

Today, we're exploring how you can get fitter and faster, no matter what your age.

You’ll learn:

The traditional signs of aging 

How to slow down the...

Today, we're talking about the part of marathon training nobody talks about: the middle. Whether you're nine weeks out from an early October race or twelve weeks out from something in November, you're almost there.

You'll learn: 

Why this phase often feels harder than it should

What your training should actually look like this month 

And how to get through the grind without second-guessing months of good work

One thing that can definitely help immediately is taking a few moments before your run to breathe and reset. That is wh...

Pain and the brain have a nuanced relationship.  Pain can stem from biological, behavioral, and social situations that we are not even aware of.

And what’s even more fascinating, especially if you have chronic pain, is that pain can be eliminated and pain tolerance can be trained.

In this conversation with Dr Eric Anderson, a neurologist at Lin Health, we go into how everyone, especially runners can change their relationship with pain and even eliminate chronic pain.

We go over:

Why chronic and acute pain are different in the brain

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner.

In this episode, we feature Lindsay:

🏃🏽‍♀️27 years old

🏃🏿wants to build on marathon fitness

🏃🏼‍♀️goal is to BQ in two years

Learn how I create a custom post marathon speed  training plan for Lindsay.

Follow along with the questions I ask each runner:

1.  What is your goal?

2.  How long have you been running regularly?

3.  Do you have any current or recurring injuries?  

There definitely can be too much of a good thing when it comes to running and before you know it, your healthy obsession has turned into another injury.

But is there really such a thing as balance when you are chasing big goals?

Let’s find out with Whitney Heins of The Mother Runners at https://www.themotherrunners.com/

We go over:

The good and bad side of always striving for more

How ignoring her body and pushing too hard backfired, and

How doing less is actually wo...

We all expect the heat to make us uncomfortable. We expect to sweat more and slow down. What catches runners off guard is how quickly a few slower splits can make them question months of good training.

In this episode, you'll learn:

Why summer changes the way you should read your watch.

How to adjust your training without second-guessing your fitness.

What runners should pay attention to when the weather refuses to cooperate.

If you’re getting far too stressed about summer running and need an actionable way to ch...

If you’re a marathoner training for a fall race and you’re running goal marathon paced workouts in July, you’re doing it wrong.

Let’s explore a better way.

In today’s episode, we’re going to talk about race-specific workouts from the 5k to the marathon.  We’ll go over:

Why the timing of race-specific workouts matters

Why and how to plan workouts that focus on overall fitness instead, and

When to narrow your focus so you peak exactly on race day

I’ll also give you som...

In 2026, no one needs to hire a running coach to write a training plan.

So the deeper question is, how does the work of a human running coach go beyond what a large language model can iterate?  What is the intrinsic human value of what I do to help runners around the world?

I’m going to be exploring that a lot in my work coming up and to help me out today, I’m talking to another running coach and voice you might recognize, Matt Chittim of the Rambling Runner Podcast.

And the c...

What’s the right way to balance your training when you are traveling, especially if you have a family?

Let’s find out.

Today we’re going to tackle the topic of training on trips, specifically vacations with your loved ones.  We’ll get into:

how to plan your vacation for the ideal time in your training cycle

how to stay fit and healthy while still having fun, and if you do decide to skip training altogether,

how much fitness, if any, you’ll lose while lounging in the sun. 

Cape Town, South Africa has officially been named as the eighth star Abbott World Marathon Majors series starting in 2027.

It joins Tokyo, Boston, Berlin, London, Chicago, New York, and Sydney as bucket-list marathons around the world.

Today, I’m going to talk to PR Team member Terry Whelan about his experience running the marathon in Cape Town, South Africa in May.

You’ll learn:

What the race was like

How the experience of the Age Group Championships went, and

How his training is about to change this year...

If you are lucky enough to have access to a local track today, it can be the very best thing to get better and faster at running.

Let’s find out why.

Today, we’ll go over:

the common and perhaps misguided perceptions of track running, 

how you can use the track to improve your running, and 

the important rules of the track, so you won’t look like newbie out there, even if you’ve never run on a track before.

And I’ll also go into why you...

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner.

In this episode, we feature Samantha:

🏃🏽‍♀️42 years old

🏃🏿wants to get faster and stronger without racing

🏃🏼‍♀️wants a hybrid training plan

Learn how I create a custom athletic training plan for Samantha.

Follow along with the questions I ask each runner:

1.  What is your goal?

2.  How long have you been running regularly?

3.  Do you have any current or recurring injuries?  

4.  W...

What happens when you decide that you are no longer in your marathon era?

Fear of losing fitness and identity keeps some runners racing long after they’ve lost the joy.

How do you stop training like a marathon runner without feeling like you are losing part of yourself?

Let’s find out.

On today’s show, we’re going to talk about the complicated relationship between identity and marathon training. You’ll learn:

 why so many runners struggle to let go of race goals, 

why changing your trainin...

Could a few minutes of skips and hops each week actually help you run faster and stronger? 

Learn how powerful plyos can be in your run training.

Research continues to show that short bouts of plyometric training can improve running economy, lower leg stiffness, force production, and neuromuscular coordination. 

On today’s show, we’re going to talk about the power of plyometrics. You’ll learn

why explosive training matters even for marathoners

how plyos improve running economy and durability

the biggest mistake runners make when adding them

Coach Claire guides you through a 5-minute audio warm up for your next long run.

This one will be all standing, perfect before heading out the door or right when you get out of your car.

As you work through each movement, she will offer you some phrases to think about that you can carry with you on this run and beyond. Calm music helps remind you to keep everything relaxed.

Warm up exercises:

leg swings

hip openers

quad stretch

knee to...

For many runners, rest days don’t feel  like recovery. They feel like falling behind.

And there are very real neuroscientific reasons this happens.

So how did recovery become the hardest workout of the week.for so many runners?

Let’s find out.

On today’s episode, you’ll learn:

why productivity can become psychologically addictive, 

why many runners feel unsafe or uncomfortable when they rest, and

how to reframe rest as an essential part of high performance instead of a sign of weakness.

As a hig...

Coach Claire guides you through a 5-minute audio warm up for your next easy run.

This one will be all standing, perfect before heading out the door or right when you get out of your car.

As you work through each movement, she will offer you some phrases to think about that you can carry with you on this run and beyond.

Calm music helps remind you to keep everything relaxed.

Warm up exercises:

leg swings

hip openers

quad stretch

knee to chest<...

All your sweaty work this summer will pay off with faster times in the fall.  

But how do you get through those hot races and runs?  

In this episode, you’ll learn:

the science of what is happening when you run in the heat

how you can effectively manage hot runs and keep up your training, and

exactly what you do to prepare for a hot race day

You’ll get everything you need to survive and even improve this summer.

Welcome to the Planted Runner...

Are you a runner that eats half a banana before the run and half the fridge after?

This pattern is most certainly affecting your running performance and can lead to unwanted weight gain.

So how can you fuel properly and break this cycle?

On today’s episode, we’re going to break down one of the most common and misunderstood fueling patterns I see in endurance runners and how to actually nourish your body for performance and for life.

You’ll learn

Today,we’re doing something a little different.

You’ll be listening in on a coaching call I’m having with one of my athletes. If you’ve ever wondered what it’s like, here you go!

I’m talking to PR Teammate Danny and I’m just going to include the intro he wrote for himself, because it’s awesome.

Danny spent his first four decades avoiding cardio (or any sport for that matter), before hitting a mid-life crisis. After dropping 20 kg, a friend promptly scammed him into running a full marathon as his first-eve...

Marathon history is full of drama, heroes and quite a few myths that you are probably perpetuating yourself at your local run club.

Today, I’m going to talk with author, coach, and historian Martin Dugard. Martin is the author of a dozen #1 New York Times bestsellers, he’s a Board Member of the USA Track and Field Foundation, and blogs weekly as The Paper Kenyan on martindugard.com.

His new book, The Long Run, dives into the rich history of the marathon and debunks some of the most pervasive myths in the sport.

We...

How do you figure out which is the right shoe for you?

Today’s episode is all about running shoes.

You’ll learn:

How to find the right shoe for you

How many shoes you should have, and

If you really should spend the cash on carbon plated super shoes.

This episode is essential if you are a new runner or just getting back into the sport, but experienced runners will pick up a few things as well.

Welcome to the Planted Runner. I’m Coach...

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner.

In this episode, we feature Clint:

🏃🏽‍♀️51 years old

🏃🏿seasoned marathon runner who’s taken winter off

🏃🏼‍♀️struggling with starting over

Learn how I create a custom back to running training plan for Clint.

Follow along with the questions I ask each runner:

1.  What is your goal?

2.  How long have you been running regularly?

3.  Do you have any current or recurring injuries?  

4. ...

How is it that some people seem to be calm under pressure, aren’t bothered by spiraling thoughts, and walk through life with a sense of ease, even when things are hard?

Could it be that they are just wired differently?  Or is it a skill that can be trained?

Let’s find out.

Today, I’m going to talk about how your brain changes through repetition and why intentional cognitive conditioning can completely alter the way you perform, not just in running, but in life. 

You’ll learn:

why repeat...

There are lots of runners that swear by massage and feel it’s an essential part of the recovery process.  There are also a lot of myths out there about what massage is really doing.

What’s the truth about massage for runners?

Let’s find out.

You’ll learn:

How a massage may help

What a massage doesn’t do and

When you should and should not get one.

If you are serious about your recovery or just serious about feeling better, this is the episode...

What does the word “mastery” mean to you?

In some sense, it’s when you’ve reached the top of the mountain.  You’ve learned everything there is to know, and the only thing left to do is retire or teach.

But what if nothing can truly be mastered?  Is it still worth the chase?

In running, for example, can you ever truly master the marathon?

In this conversation with runner, coach, and writer, Matt Fitzgerald, we talk about:

The concept of mastery in running and how it can h...

Millions of runners are unknowingly suffering from an iron deficiency and it is slowly causing a cascade of problems that is not just affecting their running, but their whole life.

Is this something you should be concerned about?

Let’s find out.

Today, I’m going to go into what you need to know about iron deficiencies in runners

You’ll learn:

Why runners are at a higher risk for low iron

The signs and symptoms that you might not realize

And how to get more i...

Nearly as important as strength training itself, the timing of when you lift is very important, especially if you have big running goals.

Time it wrong and strength training can actually hinder your running progress.

But get it right and your strength program will be the perfect compliment to what you are already doing in your running shoes.

Today I’ll reveal when to schedule strength training so that it's most beneficial for you and your running.  

You’ll learn:

why alternating running and strength training days is a bad id...

It is normal to think, “I need to run faster to run faster.”  But that drive to run faster may actually be what’s stopping you from getting what you want.

And not to mention, when you actually try to slow down your runs, it feels awkward and unnatural.

Why is that?  And how do you physically run slower when it feels so weird?

Today we’ll dive deep into the power of running slowly to run faster.  

You’ll learn:

the scientific reasons slow running works so well<...

Do you have Marathon Face?

Running can affect your skin and hair making you look older than you really are.  But there are ways to make sure you are not sacrificing great skin and hair for your running PRs.

You’ll learn:

Why we chafe and how to prevent it

How running can prematurely age your skin, and

How to protect your hair from damage caused directly or indirectly from running.

This is a topic that’s not really discussed too much in the running world, so you m...

Welcome to the PR Training Lab!  Go behind the scenes with me as I create a custom training plan for one lucky runner.

In this episode, we feature Destinee:

🏃🏽‍♀️33 years old

🏃🏿training for Iowa’s EMC Dam to DSM Half Marathon

🏃🏼‍♀️recovering perfectionist

Learn how I create a custom marathon training plan for Destinee.

Follow along with the questions I ask each runner:

1.  What is your goal?

2.  How long have you been running regularly?

3.  Do you have any current or recurring injuries?  

4.  What are your...

Treadmill miles are often seen as “less than” or not as good as the same run outside.  But is that really true?

Can treadmill running actually be just as good for your training as running outside?

Let’s find out. 

On today’s show, we’re going to get into everything you need to know about treadmill running.  You’ll learn:

If the treadmill is really the same as running outside

If you really need to adjust the incline or play around with your speed to make it more like outdoors,<...

A lot has changed in the last decade or so when it comes to endurance fueling guidance.

Today, I’m going to go into the new science of endurance fueling.

You’ll learn:

Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and pl...

Have you suffered from painful leg cramps near the end of a marathon?

What causes leg cramping and more importantly, how can you prevent this from ever happening again?

And if you think the answer has something to do with electrolytes, think again.

Let’s find out.

You’ll learn:

Why dehydration isn’t the real culprit

How training mistakes can make you more cramp-prone

I’ll equip you with an action plan that you can start today to cramp-proof your legs, so you can crush yo...

What if I told you there was a way to simply relax and become a better athlete? Sure, you’d still need to actually train, but you could boost how far and how fast you could run simply by sitting?

It’s heat. Specifically in the form of hot baths, steam rooms, saunas, and hot tubs.

You’ll learn:

How various forms of heat can improve your health and performance

Why heat wins over cold for most injury treatment, and

Which is better for athletes, a hot tub or a saun...

Can you learn to master your mind like an elite athlete?

Let’s find out.

In this episode, you’ll learn:

how to silence the voice that tells you to quit,

how to shift away from useless perfectionism, and

how to reframe your running goals so you always cross the finish line with a smile.

Some of these techniques will be immensely helpful to shift your mindset, while others might not be your jam, and that’s okay.  We all have different triggers and issues and my goal is...

You might be surprised to learn what today’s high school cross country kids are doing to become better athletes.  And it’s definitely not more running.

Find out how their training is different and what you can incorporate into your own training.

Today, I’m talking with one of the most prominent coach of coaches in America, Jay Johnson.

You’ll learn:

About the the differences between training adults and high school kids,

What parents need to know about high school coaches, and

What all runners, regardles...

I always wished there was something designed specifically for runners, something I could follow step by step for the night before, the morning of, my warm-up, and even mid-race.

So that’s exactly what I built.  And today, I’m going to share one with you for free, the pre-race warm up.

Find Your Flow State is a four-part series of audio recordings designed for the critical times before, during, and after your race.  It puts you in the right headspace to clear your doubts and get ready to race with calm confidence.

To get...